The easy ways to build your biceps – in the gym or at home

Arms can be the measure of a man. And let’s be honest – we care. You don’t want to be the gaunt guy asking your girlfriend to remove a stubborn jam jar lid, or the dumpling struggling to lift your mother-in-law’s suitcase into the car boot. Add to this the gradual hint of summer stirring in the air – and those perennial vows to get into tip-top shape never quite materialising – now is the time to get into gear. A sturdy set of biceps can turn heads, and whether a newbie in the weights section or more of a sofa man, there is a plethora of simple exercises that can soon have you on the way towards tighter sleeves.

A hugely effective way to build up your arms. Start with a fairly light weight in order to keep the stress on the focus muscles. Using a shoulder width underhand grip on the barbell, stand straight with your feet at a similar width. Curl the bar towards your chest, keeping your elbows locked close to your sides. Bring the weight as high as you can before lowering slowly and repeating.

Lie back on an incline bench with a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in. Curl the weight as if to touch your left shoulder. Ensure a slow and controlled movement on the way down.

Face the pulley machine and grab a short bar attached to the low cable with an underhand grip. Curl the bar up so, as to try and touch your shoulders, keeping your elbows locked firmly at your sides throughout.

Using a preacher bench, grab a dumbbell in each hand with your palms facing inward. Simultaneously curl the weights upward as if trying to touch each shoulder. Slowly return to the start position, allowing some resistance on the way back down.

For all four exercises, do 3 sets of 8-12 reps, trying to increase the weight used after each set.

If a gym membership isn’t an option – or the wall-to-wall mirrors, sweat and blaring music simply isn’t your thing – fear not. Try these two simple exercises that require minimal space, time and equipment, and can be done in the serenity of your own home.

No excuses – everyone has enough floor space adequate to double as a gym mat. Push ups are a great way to build muscle in the chest, triceps, biceps and shoulders. As you progress, experiment with moving your hands closer or wider apart to make the exercise more difficult.

Another effective way to increase muscle mass without the palaver of needing the expensive paraphernalia of gyms. All that’s required is a bar to suitably take your weight. With an underhand grip, hang at a point that gives you a proper stretch, and then pull yourself up until your chest hits the bar.

For a demo, watch our video with Matt Roberts.

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